Name: Playbook - Heather Watkins - Monday: (Gym) Hamstrings & Glutes
Uploaded: 2024-04-23T23:11:48.146Z
Duration: 60 min
Description: Monday: (Gym) Hamstrings & Glutes

Staggered stance deadlift + Smith Machine Sumo Squats remain the two main focuses this block. 

Rest between sides for SS deadlifts if preferred and 90-120 seconds in between sets of sumo squats! 

Staggered stance rep range remains 8-10 per leg 

Smith Machine Sumo Squat is four sets pyramid style meaning you will increase the weight as reps decrease. Reference your strength log so that you can intentionally work to progress week to week

- Sit with your right knee bent at 90 degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed.
- Let your leg rest flat on the floor.
-Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed.
-Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you're super tight.
Hold for a few seconds and switch to the other side

90/90 stretch

Frog squat hamstring stretch

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes

Walking Hamstring sweep -  toe touch

Warmup:

10 per side, rest 60-90 seconds between sides.

Start with your feet together, Step your right foot about 6 to 12 inches back. Throughout the movement, you'll balance on the toes on your right foot.

Hold the dumbbell in the opposite hand of the working leg. 

Keeping your left knee slightly bent, perform a deadlift by hinging forward at your hips. During this movement, make sure your hips remain squared forward.

Continue lowering the dumbbells until your upper body is almost parallel to the floor if that's within your range of motion.

Staggered Stance Deadlift

- First set is your warmup and then 3 working sets to follow

- Set the height of the Smith machine bar to approximately chin height. Position yourself underneath the bar so that it rests on your shoulders. Place both hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders. Plant both feet on the floor just wider than shoulder-width and with your feet pointed slightly outward. Stand up tall and release the bar from its locked position. This is your starting position.
- Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips.
- Exhale. Push through your heels and extend your legs to return to the starting position. Repeat for the specified number of repetitions.

Sumo Squat (smith machine)

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting, contract your glute muscles

Barbell hip thrusts

rep range 8-10 per leg 

Stand with your feet shoulder width apart on a raised platform. To make the movement more challenging, you can add resistance, such as holding a pair of dumbbells/kettlebells or even holding a weighted barbell on your upper back.

Shift your weight onto your left leg and lift your right foot off the platform and place it behind you and lunge down. Keep your left foot flat on the raised platform for the whole movement. Lean forward slightly as you place your right foot behind you to maintain balance.

bring your knee to the ground 

Drive through your left leg to create the power to return your right foot to the platform.

Repeat this on the other side.

Deficit Reverse Lunges (barbell, EZ bar or DB)

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Seated Abductors

Superset:

Monday: (Gym) Hamstrings & Glutes

Lacie Fallin

Lordy you have smoked my lower body today!!!  Loved it!!!

Samantha Parsley

Sara

Monday: (Home) Hamstrings & Glutes

Heather Sue

New strength group—🥵 new challenge! Loved it!

Shaunti

Jessica

Did a quicker circuit-style and lowered weights a teensy bit {due to time} and WOW 🤯 still a great burn!!

Olivia Lester

Tuesday (Home): Shoulders Chest Triceps

Tuesday (Gym): Shoulders Chest Triceps

Did my LISS earlier in the week & tacked this onto full body — loved this circuit!!

Wednesday: LISS & Core Circuit

Melissa Watson

Katelyn Thiele

Thursday (Home): Quads & Glutes

Thursday (Gym): Quads & Glutes

Friday (Home): Back Biceps + abs

Friday (Gym): Back Biceps + abs

Perfect for a Saturday morning of starting over with my journey!

Saturday: Optional Full Body Conditioning

I started this week over because I didn’t complete it and was quickly reminded how brutal this workout is! Jello legs for days!

Definitely feeling the burn this morning!!

I had to modify the reverse plank. I did a regular plank with leg lifts. I still felt the burn.

Abbie

Saturday: Full Body Conditioning

Mandi

Took the last 2 days off due to illness but this perked me right back up!!

That looked much easier than it was for me!!!  Good butt kick on this Saturday morning.

My arms were noodles by the end and I had to make some modifications but it was a good workout! 🏋️

Megan Stevens

Hannah

That core workout was no joke. Now enjoying a walk on this beautiful day!

Devon

Katharine

Almost dropped my weights with that finisher. Woah!

3 way raises got me good at the end!! 🥵

Tonja Peterson

Christine

Holy cow- those curtesy bench step overs were KILLER

Sunday Funday 🥳 Really enjoyed this one!!

Monday: (Gym) Hamstrings & Glutes

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